How to Control High Blood Pressure Naturally

Medical Disclaimer: This article is intended for educational purposes only and covers traditional and complementary approaches to supporting healthy blood pressure. High blood pressure is a serious medical condition. Please consult a qualified medical doctor before making any changes to your treatment, diet, or medication. Do not discontinue any prescribed medication based on information in this article. See our Medical Disclaimer for full details.

What is the meaning of high blood pressure?

Blood pressure is the pressure developed by blood against the blood vessels. BP can be experienced with each heartbeat and falls when the heart relaxes. However, blood pressure varies per the factors viz. activity, rest, exercise, temperature, cold, diet, emotional state, posture, medications, etc. The scenario in India is not so upbeat; about 15-20% of people suffer from this lifestyle-related disorder.

Since the disease is coming secretly, it is taking an alarming position in the country. Alternative medicine can be vital in reducing and preventing HBP (Hypertension). Complementary and Alternative Medicine (CAM) can check high blood pressure like yoga, Ayurveda, naturopathy, homoeopathy, Unani, Siddha, diet, etc. Home remedies, prevention, and precautions are essential for managing hypertension.

Symptoms and Associated Conditions

High blood pressure is often called a silent condition as it may show no obvious symptoms in early stages. The following are signs and conditions that may be associated with hypertension or its complications:

• Obesity
• Kidney problems
• Increased risk of stroke
• Loss of vision
• Hardening of the arteries
• Headache, heaviness, and restlessness
• Respiratory problems
• Tiredness
• Insomnia
• Increased heartbeat
• Chest pain
• Irritation and anger
• Nose bleeding
• Giddiness

Hypertension Reasons

High BP is an indicator of serious problems to come. Therefore, it is necessary to diagnose the disease at the right time so that appropriate action may be taken. Like other diseases, mental stress and daily tension are the main culprits. Faulty lifestyles, wrong dietary patterns, negative thinking, and competitive lifestyles augment the condition. The different factors are:

• Smoking and drinking for a more extended period
• Non-vegetarian diet
• Mental stress, tension, anger and dissatisfaction
• Lack of exercise
• Excessive use of salt
• Use of medicine for a long time
• Use of steroid and birth control pill
• Obesity
• Kidney problems
• Insomnia
• High and over ambitions
• Hormonal disorders
• An abnormal condition of blood vessels
• Hereditary factors

Normal Blood Pressure

Normal Blood Pressure in a human is 120/80 mm of Hg. For a healthy person, Systolic BP or higher pressure is 110-120mm of Hg, and Diastolic or lower pressure is 70-80 mm of Hg. If BP is less or above the said value, it is termed as low Blood Pressure or High Blood Pressure, respectively.

Yoga for High Blood Pressure

Yoga and meditation may be supportive in managing hypertension by improving lifestyle through mental relaxation and reducing stress. The following yoga practices are traditionally recommended for general wellness and stress management. Please consult a qualified yoga therapist before starting any new practice, especially if you have a diagnosed medical condition.

• In such cases, one should practice relaxation asanas and gentle Yoga poses.
• Instead of deep breathing and Kumbhak, simple breathing practice in Sukhasana or Vajrasana should be done.
• Chandrabhedi Pranayama is traditionally considered effective in this condition.
• Tadasana is a gentle standing pose recommended for general wellbeing.
• Katichakrasana is a beneficial yoga pose traditionally used to support relaxation.
• Urdhvahastottanasana is recommended for gentle stretching and relaxation.
• Bhujangasana is traditionally considered valuable for general wellness.
• Shalabhasana is believed to support circulation and general health.
• Pavanmuktasana is practised for general digestive and circulatory wellness.
• Cleansing practices like Jalneti under trained supervision may be supportive.
• The regular practice of Yog Nidra may support stress reduction.
• Meditation is widely recognised as supportive for stress management.

Ayurvedic Approaches for High Blood Pressure

Anger, anxiety, stress, tension, frustration, and irritability are considered in Ayurveda to disturb the balance of the endocrine system. Ayurvedic herbs and dietary approaches have been documented in traditional texts for centuries. The following information is for educational reference only. Always consult a qualified Ayurvedic physician before using any herbal remedy, especially if you are on prescribed medication for blood pressure.

• Ajwain is traditionally used in Ayurveda for circulatory support.
• Indian gooseberry (Amla) is widely used in Ayurvedic practice. Amla with honey is a common traditional recommendation.
• Lemon contains Vitamin C, which is considered supportive for vascular health.
• Watermelon is traditionally recommended as part of a heart-supportive diet.
• Boiled potato is considered gentle and easy to digest in naturopathic dietary guidance.
• Vegetables contain magnesium, which is supportive for overall vascular health.
• Calcium and potassium-rich foods help support healthy sodium balance in the body.
• Vitamin C-rich foods are widely recommended for cardiovascular support.
• Olive oil contains monounsaturated fats considered beneficial in heart-supportive diets.
• Herbs like Brahmi (Bacopa monnieri), Shankapushpi (Convolvulus pluricaulis), and Chandana (Santalum album) are mentioned in Ayurvedic texts for supporting general wellness. Note: Sarpagandha (Rauwolfia serpentina) is a potent herb and should only be used under direct supervision of a qualified Ayurvedic physician. Do not self-medicate with this herb.
• Vegetables and fruits in plenty are universally recommended for cardiovascular health.
• Regular exercise to support healthy weight is recommended across all traditional systems.
• In Ayurveda, herbs like aloe gel, gotu kola, hawthorn, and ashwagandha are mentioned as supportive ingredients. These should be taken only under guidance of a qualified Ayurvedic practitioner.
• Garlic, mustard, and onion are traditionally used in Ayurveda as part of a heart-supportive diet. Consult an Ayurvedic practitioner for appropriate dietary guidance.
• Ashwagandha preparations are mentioned in Ayurvedic texts for stress and general wellness support.

Naturopathic Approaches for Hypertension

Naturopathic treatments are used as complementary approaches in traditional wellness systems. The following practices are for educational reference only and should be undertaken under guidance of a qualified naturopath.

• Spinal spray and cold spinal treatments under naturopathic supervision.
• Cold pack on the spine as a naturopathic practice.
• Mud bath once a week under naturopathic guidance.
• A morning walk is widely recommended and beneficial for general cardiovascular health.
• Spending time in nature is considered supportive for stress reduction.
• Immersion bath under naturopathic supervision.
• Spinal bath under naturopathic supervision.
• Moderate sunbathing for Vitamin D support.
• Garlic is traditionally considered supportive for arterial health and circulation.
• Hotfoot bath as a traditional naturopathic relaxation technique.

High Blood Pressure Diet

Diet plays an important role in supporting healthy blood pressure. Patients with HBP are generally advised to minimise salt intake, eat seasonal fruits regularly, and avoid processed and high-sodium foods. A balanced diet with emphasis on vegetables, whole grains, and reduced salt is widely recommended. Please consult a nutritionist or physician for a personalised diet plan suited to your specific health condition.

• Follow a well-balanced diet, regular exercise, and adequate rest routine.
• Fruit and vegetable-rich diets are widely recommended for cardiovascular health.
• Oranges, apples, pears, mangoes, pineapples, papaya, and watermelon are considered supportive as part of a heart-healthy diet.
• Vegetables in raw or lightly cooked form are generally recommended for maximum nutritional benefit.

Diet Chart for Hypertension

The following is a sample traditional naturopathic diet pattern for general reference only. It is advisable to consult a naturopath or physician for a personalised food plan related to HBP.

• Morning: one glass water with lemon and one to two spoons of honey
• Breakfast: seasonal fruits like papaya, guava or sprouts or juice of seasonal fruits
• Lunch: boiled vegetables + whole wheat Chapatti + salad + curd
• Snack: seasonal fruits or juice or lemon water with honey
• Dinner: wheat Dalia + whole wheat Chapatti + boiled vegetables + salad

HBP Precautions and Preventions

High BP is generally known as a lifestyle disorder. Therefore, it is essential to bring positive changes in lifestyle, way of thinking, and dietary patterns. Adopt a natural lifestyle instead of a faulty one. Morning and evening walks and sound sleeping at night are suggested. Some of the essential precautions and preventive measures recommended across traditional wellness systems are given below:

• Maintain a healthy weight through balanced diet and regular activity.
• Exercise regularly — morning and evening walks are particularly recommended.
• Strenuous exercise should be avoided — always consult your doctor about appropriate exercise intensity.
• Give more emphasis to fruits and vegetables in your daily diet.
• Keep away from smoking and tobacco.
• Keep the hectic, stressful, anxious, and strained lifestyle in check.
• Decrease salt and fat intake.
• Avoid incompatible and irregular food habits, excessive oil, spicy food, pickles, and processed foods.
• Avoid alcohol, cigarettes, tobacco, excess tea, coffee, etc.
• Blood pressure should be checked regularly by a qualified medical professional.
• Take meals slowly and in a relaxed atmosphere.
• Late dinner should be avoided.
• Walking, bicycling, and swimming are generally considered good low-impact activities — consult your doctor before starting any new exercise routine.
• Adequate rest is important for overall health and stress management.
• Salt intake should be restricted as advised by your physician.